Pickleball Injury Prevention: Strength & Agility Drills to Protect Your Shoulder and Ankles
Pickleball is exploding in popularity—and so are pickleball-related shoulder and ankle injuries. Whether you're a seasoned player or just picking up a paddle, adding the right pickleball warm-up, strength training, and agility drillscan dramatically reduce your risk of common injuries.
As a sports physical therapy clinic specializing in active adults, we see a sharp increase in rotator cuff pain, ankle sprains, and overuse injuries in pickleball players. The good news? Most of these issues are preventable with targeted exercises.
Below, you’ll find the top PT-approved drills that every pickleball player should include in their weekly routine to stay strong, stable, and injury-free.
Why Shoulder and Ankle Injuries Are So Common in Pickleball
Pickleball requires fast lateral movement, quick bursts of acceleration, and frequent overhead swings. This blend of agility and power puts stress on two key areas:
Shoulder Injuries in Pickleball
Players often experience:
Rotator cuff irritation
Impingement
Biceps tendon pain
Reduced overhead mobility
Frequent swinging—especially without proper strength or warm-up—leads to fatigue and instability.
Ankle Injuries in Pickleball
Most players deal with:
Lateral ankle sprains
Achilles tendon irritation
Loss of balance during rapid directional changes
Hard court surfaces and quick footwork demand strong ankles and good proprioception.
Best Shoulder Strength Exercises for Pickleball Players
Strengthening the shoulder complex is essential for preventing overuse injuries and improving paddle control. These physical therapy–approved shoulder drills help stabilize the joint and improve power.
1. Resistance Band External Rotations
Benefit: Strengthens the rotator cuff for overhead swings
Reps: 12–15 × 2–3 sets per side
Keep your elbow tucked and rotate your arm outward. Great for preventing pickleball shoulder strain.
2. Scapular Retraction Rows
Benefit: Improves posture and shoulder blade control
Reps: 10–12 × 2–3 sets
Good shoulder blade mechanics reduce stress on the rotator cuff during volleys and serves.
3. Open Book Thoracic Rotations
Benefit: Increases upper-back mobility and reduces shoulder compensation
Reps: 8–10 per side
Better thoracic rotation = more powerful, efficient swings.
4. Overhead Stability Holds
Benefit: Enhances shoulder stability for overhead serves
Time: 20–30 seconds × 3 reps
Use a light dumbbell and keep ribs down to maintain a strong, stable overhead position.
Best Ankle Strength & Agility Drills for Pickleball Players
These exercises improve ankle stability, balance, and reaction time—key factors for avoiding ankle sprains on the court.
1. Single-Leg Balance With Reach
Benefit: Builds ankle control for lateral footwork
Time: 20–30 seconds per leg
Reach forward, sideways, and across your body to challenge stability.
2. Lateral Line Hops
Benefit: Improves agility and prepares the ankle for fast directional changes
Time: 20 seconds × 3
Perfect for warming up before pickleball matches or drills.
3. Calf Raises on a Step
Benefit: Strengthens calves and Achilles tendon
Reps: 15–20 × 2 sets
A strong calf complex reduces the risk of ankle sprains.
4. Agility Cone Shuffle
Benefit: Increases lateral quickness and control
Time: 20–30 seconds × 3
A simple way to mimic real pickleball footwork patterns.
How Often Should You Do These Pickleball Exercises?
To get the most out of your injury-prevention program, aim for:
2–3 days/week of shoulder and ankle strengthening
5–10 minutes of agility and mobility work as a pickleball warm-up
Consistency before and after matches
These drills help improve performance and protect your joints during rapid gameplay.
When to See a Physical Therapist for Pickleball Pain
If you’re experiencing:
Shoulder pain that worsens after playing
A recurring ankle sprain
Limited overhead mobility
Difficulty changing direction quickly
Pain lasting longer than 48–72 hours
…it’s time to schedule a physical therapy evaluation.
A sports PT can provide:
A personalized strength and mobility assessment
Hands-on treatment to improve joint and soft tissue mobility
Sport-specific footwork and swing mechanics guidance
A customized injury-prevention program
Safe return-to-play progressions
👉 Schedule your Pickleball Performance & Injury Prevention Assessment today.
Stay strong. Move better. Play longer.
